This Mediterranean Chickpea Salad packs protein, flavors and colors in a filling dish. With crisp cucumber, juicy tomatoes and tangy feta cheese, this easy chickpea salad recipe is perfect as a side or as a main. Serve it fresh with lemon dressing, or make it ahead for meal prepping.
Chickpeas are one of my favorite foods, a staple in my diet. I eat them every week, almost every night because I just can't get enough of these protein-packed beans. Whether in orzo salad or in a nourishing bowl, there are so many ways to eat garbanzos. You can even use them to make chickpea cookie dough and chickpea brownies!
One fact about me: the Middle Eastern cuisine is one of my favorite. I love a soft pita bread stuffed with creamy hummus and crispy falafels. Chickpeas are not only delicious and versatile, they also pack a nutritional punch!
The health benefits of chickpeas
This is a healthy chickpea salad loaded with garbanzo beans. Rich in protein and dietary fiber, chickpeas provide a great source of plant-based protein for vegans and vegetarians and may improve digestion. Additionally, they're also rich in vitamins and minerals such as folate, iron, and magnesium. Here are some key benefits:
- High in protein: Chickpeas contain a significant amount of protein, which can help maintain muscle mass and hit your protein target, especially on vegan diets.
- Rich in nutrients: Garbanzos are a great source of antioxidants, vitamins and minerals, such as folate, iron, magnesium, and potassium.
- Packed with fiber: Beans are one of the best sources of dietary fibers, which may improve digestion, and increase satiety.
Recipe ingredients
This simple Mediterranean chickpea salad recipe requires just a handful of pantry staples. All ingredients are healthy, budget-friendly and so easy to get from the local grocery store or the garden. What is more, chickpea salad is a versatile dish that you can customize with all your favorite mix-ins. Here are some more details:
- Mediterranean dressing. You'll need extra virgin olive oil, fresh lemon juice, vinegar, minced garlic, salt and pepper. I like adding a hint of dried oregano too, it makes the chickpea salad dressing Mediterranean a bit more.
- Chickpeas. The star of our dish, for convenience I normally make salad with canned chickpeas. They're easier and quicker to prepare, I just need to drain and rinse them without cooking. As an alternative you can cook dry garbanzo beans before mixing them with feta, cucumber and tomatoes.
- Cherry tomatoes. Sweet and juicy, they add freshness, taste and a bright color to chickpea salad. Cherry tomatoes can be replaced with grape tomatoes or diced roma tomatoes.
- English cucumber. Crunchy, fresh and low calorie. I recommend English cucumbers (also known as seedless or European cucumbers) because they come with a sweet taste, no seeds and a thin skin.
- Red onion. Chop or slice a small red onion for more flavor and crunchiness. If you don't have it, use shallots or green onion, but avoid white or yellow onion.
- Feta cheese. I love how rich and tasty a chickpeas cucumber feta salad can taste. Crumbles of feta add a tangy, salty flavor that perfectly complements the sweetness of tomatoes. Some great replacements are cottage cheese, goat cheese and Italian Parmesan cheese.
- Black olives. Alongside feta cheese, slices of black olives are going to make this salad with chickpeas Mediterranean style. Alternatively, you can also use Kalamata olives as in our orzo salad.
- Fresh herbs. Fresh parsley and fresh leaves of mint add a touch of freshness and taste, making the salad yet more flavorsome and satisfying.
How to make Mediterranean chickpea salad
- Whisk the lemon dressing. In a small bowl or in a mason jar, combine olive oil with lemon juice, vinegar, minced garlic, dried oregano, salt and pepper. Stir well, until all the ingredients are combined. Set aside for later.
- Prepare the chickpeas. Drain and rinse chickpeas, then place in a large mixing bowl. In case you are making garbanzo bean salad with dry chickpeas, soak and cook them ahead of time. They should be cool before going with fresh veggies.
- Cut the vegetables. Dice the English cucumber, halve the cherry tomatoes, finely chop the red onion, and chop the parsley. Wash some leaves of mint under cool running water, you can add them to the salad whole or roughly chopped.
- Assemble the salad. Add all ingredients to the bowl with chickpeas, together with sliced olives, crumbled feta cheese and fresh mint. Pour the Mediterranean vinaigrette over the chickpeas salad and toss to combine.
- Let it chill and serve. Cover the salad bowl with plastic wrap or with a lid and place in the refrigerator to chill for at least 30 minutes. Before serving, gently toss the dish to redistribute all flavors.
Storage directions
This recipe for Mediterranean chickpea salad is great for make ahead dinners and meal preps all season long. You can whip up a large bowl on Sunday and keep it in the fridge for the week. While it chills, the flavors in ceci bean salad become more pronounced and the textures improve.
To store, place leftovers in an airtight food container or in a bowl covered with wrapping paper. Seal with a lid and refrigerate. In the fridge, it will stay fresh and tasty for 3 - 4 days. Before serving, I recommend pouring in some more lemon dressing. Toss and enjoy as a weeknight dinner or as a side for cookouts on a hot summer day.
This garbanzo Mediterranean salad is not suitable for freezing because freezing can alter the texture of the beans and fresh vegetables, making them soft. Additionally, the dressing won't maintain its good flavors.
How to serve Mediterranean chickpea salad?
There are so many ways to enjoy this fresh chickpeas Mediterranean salad, whether for dinner as a main or for outdoor gatherings as a side. You can eat it everyday, because it is healthy and so satisfying. Here are some of our favorite serving ideas.
- Quick and easy dinner: Packed with plant-based protein, this garbanzo bean salad recipe makes the perfect dish for weekday dinners and lunches. For more protein, you can pair it with grilled chicken, air fryer tofu, tuna or salmon.
- Colorful side dish: Make a rainbow bowl of salad as a side for cookouts, barbecues, picnics and family meals. It goes well with other sides like air fryer corn on the cob, Mexican street corn dip, deviled egg potato salad, and fire-roasted tomatoes.
- Wraps and sandwiches: Use some of your chickpea feta tomato salad as a filling for pita bread or sandwiches. You can also add a dollop of creamy hummus or fresh avocado for a more satisfying meal.
- With the spoon: This easy chick pea salad with feta tastes so delicious on its own, enjoyed spoon after spoon. You will love all the different tastes and textures, with crunchy cucumber and tender chickpeas in a zesty lemon vinaigrette dressing.
Chickpea salad variations
- Add more greens - You can include kale, corn, red bell peppers, artichoke, or creamy dices of avocado for more taste and nutritional benefits.
- Include a protein - This Mediterranean chickpea salad is relatively high in protein already on its own. But for more protein, you can add some grilled chicken, canned tuna, salmon, shrimps, or tofu.
- Make pasta salad - You can use mix fresh Mediterranean chickpea salad with feta cheese and pasta. Cook your noodles ahead, let them cool a bit and then stir into the salad. Or try it in a colorful orzo salad.
- Swap out the cheese - Not a fan of feta? Try other cheeses such as goat cheese, creamy mozzarella bites, cottage cheese, blue cheese, shaved Parmesan or cheddar.
- Mediterranean roasted chickpeas - Make this recipe using oven roasted or air fryer chickpeas in a salad that is yet crunchier and more satisfying. I promise, you will love it so much.
- Vegan chickpea salad - Making this recipe vegan is incredibly simple. All you should do is omitting the feta, or substituting it with dairy-free cheese. My favorite is cashew cheese.
More healthy salad recipes
- Caprese pasta salad
- Shredded chicken salad
- Watermelon salad
- Cucumber salad
- Caprese salad
- Creamy cucumber salad
- Mexican street corn salad
Mediterranean Chickpea Salad
Ingredients
- 15 oz can (425 g) chickpeas drained and rinsed, or cooked
- 1 ½ cups (250 g) cherry tomatoes halved
- 1 English cucumber diced
- 1 small red onion finely chopped
- ½ cup (70 g) black olives sliced
- ½ cup (110 g) feta cheese crumbled
- ½ cup fresh parsley chopped
- ¼ cup fresh mint leaves optional
Greek Dressing
- ¼ cup (60 ml) extra virgin olive oil
- 1 ½ tbsp lemon juice freshly squeezed
- 1 tbsp apple cider vinegar or red wine vinegar
- 1 garlic clove minced
- ½ tsp dried oregano
- ⅓ tsp kosher salt more to taste
- ground black pepper to taste
Instructions
Prepare the Dressing
- In a small bowl or in a mason jar, combine olive oil with lemon juice, vinegar, minced garlic, dried oregano, salt and pepper. Stir well, until all the ingredients are combined. Set aside while preparing the vegetables.
Prepare the Mediterranean Salad
- Drain and rinse chickpeas, then place in a large mixing bowl.
- Prepare the vegetables. Dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and chop the parsley.
- Add all ingredients to the bowl containing the chickpeas, together with olive oil, crumbled feta cheese and fresh mint.
- Pour the dressing over the chickpea salad and toss to combine.
- Cover the salad bowl with plastic wrap or with a lid and place in the refrigerator to chill for at least 30 minutes.
- Before serving, gently toss the salad to redistribute all flavors.
Nutrition
Nutritional values are based on third-party calculations and should be considered approximations. Actual nutritional content will vary based on brands used, measuring methods, portion sizes and more. We do not overtake any responsibility.
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Liza Ho de Lee
This Mediterranean Chickpea Salad recipe is my favorite! I can eat every day?
Matteo
Hey dear Liza,
thank you so so much!! I am so happy that you liked this recipe. Easy, healthy and sooo tasty!
Have a great day,
Matteo